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Antioxidants are like warriors in your body, fighting against free radicals and oxidative stress. While not a new topic, antioxidants are often misunderstood and underappreciated. This time of year, as we are exposed to armies of bacteria and viruses, it is worth exploring the functions, benefits and food sources of these little powerhouses.
Let’s start by understanding what they do. Natural body functions, such as breathing and physical activity, as well as exposure to cigarette smoke or pollution, produce substances called free radicals that attack healthy cells. Stress and infections, from bacteria and viruses, cause additional free radical formation. Antioxidants help protect healthy cells from the damage, or oxidative stress, caused by these free radicals. Oxidative stress and free radicals lead to atherosclerosis, heart disease and cancer, and appear to contribute to the development of diabetes, dementia, arthritis, eye diseases, and aging processes. Benefits of antioxidants include their ability to protect us against chronic disease, infection, and cognitive decline, to name just a few. What is important to understand is that we can, and should, get plenty of these warriors from natural food sources, not supplements. Studies have shown antioxidant supplements increase health risks and interact with certain medications. Supplements can also give you too much of a concentrated source of one or more antioxidants while neglecting others. Most importantly, there are many other compounds in foods that improve both the absorption and function of antioxidants, compounds that cannot be replicated in supplements. So, beware supplements and head for the market. Food sources of antioxidants are abundant. An overarching rule of thumb, if you want to skip the details, is to eat 2 cups of fruits and 2 ½ cups of vegetables daily to reap the benefits. Specific antioxidants in fruits and vegetables include vitamin C, vitamin E, and carotenoids, such as beta-carotene, lycopene and lutein. Try the following sources!
Additional food sources of antioxidants include nuts, coffee, tea, wine and dark chocolate (my other favorite food groups). They contain a list of antioxidants too long for this story (resveratrol, polyphenols, catechins and flavonols, for example) but what’s important is the food themselves. Try a variety of each but go easy on the wine and chocolate; they do not contain the significant amounts found in the other foods and drinks mentioned here, and consuming these daily not only adds calories but replaces the more beneficial sources. No one individual antioxidant can do everything, so be sure to get a variety of foods, of all colors, from all food groups. Enjoy the pleasures of eating while your warriors do all the work. *** As published in the Fort Collins Coloradoan www.coloradoan.com/story/news/2017/12/03/wdowik-antioxidants-go-battle-your-body/905497001/ ***
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Kale, spinach and other dark greens have been popular vegetables for several years; they are abundant at farm stands and grocery stores, and every nutrition website touts their health benefits. While certainly true, some people have grown tired of hearing about, and eating, these greens, and seek an alternative. Look no further than your local pumpkin (and squash) patch!
Like leafy greens, pumpkin is low in calories and high in fiber. It is a great source of vitamin A, potassium, and antioxidants as well as a good source of magnesium and vitamin C. Related to the pumpkin and similarly delicious, butternut squash is sometimes called butternut pumpkin. Its orange flesh is even higher than either pumpkin or leafy greens in fiber, vitamin A, potassium, and magnesium. What do these nutrients mean to you? They mean improved eye health and vision, heart health and blood pressure, cancer protection, immune system function, exercise recovery, and even fertility. There are many ways to eat pumpkin beyond pie, and it is easy to get caught up in the explosion of pumpkin-flavored foods, such as pumpkin lattes, cookies, muffins, breads, ice cream, and even chips. Be careful to not get fooled into buying foods processed with excess fats, sugars, and sodium. The best pumpkin products are those that incorporate it into healthful combinations; pumpkin yogurt, mole, salsa, ravioli, whole grain crackers, and whole grain cereal are a few good products on the market. If you like pumpkin-spiced drinks, try pumpkin tea or a pumpkin latte without whipped cream and sugar. Another great way to enjoy pumpkin is to cook and bake your own dishes. Butternut squash can usually be used interchangeably in recipes that call for pumpkin, giving you lots of options. At the store or market, choose fresh “pie pumpkins”, which are typically small and have sweet flesh. Pumpkins used for jack-o- lanterns are usually not eaten since the flesh is bland and stringy, although their seeds are great for roasting and contain lots of fiber and flavor. To enjoy butternut squash as an alternative, choose one that has an even cream or beige color and is firm and heavy for its size. If you are like me and want a shortcut for weeknights, get ready-to- use products: that means plain canned pumpkin (not pumpkin pie filling) or frozen plain butternut squash. Both taste great in a variety of healthful recipes. Here are my favorite ways to use them: - muffins and bread, using whole wheat pastry flour - chili with black beans and tomatoes - ravioli with homemade tomato sauce - mousse with nonfat Greek yogurt - baked into macaroni and cheese - mixed into a vegetable soup You can find a variety of healthful recipes online at eatingwell.com, cookinglight.com or nutritioncenter.colostate.edu. Enjoy these orange gems, along with a variety of other colors. *** As published in the Fort Collins Coloradoan www.coloradoan.com/story/news/2017/10/01/wdowik-orange-new-green/684969001/ *** September is National Mushroom Month, a great time to learn about all things mushroom:
their folklore, history, health benefits, and of course, nutrition. Legend has it Egyptian pharaohs believed mushrooms led to immortality and proclaimed them the food of royalty. Other cultures believed mushrooms produced super-human strength and help in finding lost objects. It is believed the early civilizations of Egypt, Greece, Rome, Mexico and China all viewed mushrooms as a delicacy and valued their medicinal worth. Historically a part of Traditional Chinese Medicine, mushrooms have been used to treat influenza, cancer, high blood pressure and bronchial inflammation. In a variety of cultures, other recorded uses include the treatment of insomnia, indigestion, bleeding and fatigue as well as prevention of diabetes, heart disease and aging-related maladies. How credible are these applications? Preliminary new data shows protective effects of mushrooms on mild cognitive impairment, making them a target of ongoing research into delaying the onset of dementia and Alzheimer’s disease. A study of young women showed greater mushroom intake was related to lower breast cancer risk, although it did not show cause and effect. While few other studies have looked at whole mushroom consumption in humans, mushroom extracts have proven beneficial in improving the immune system’s ability to fight tumors, viruses and bacteria. They have also demonstrated improved survival of patients with colorectal cancer. Beyond those studies, we can extrapolate mushrooms’ health benefits from their nutritional profile. Edible mushrooms are a unique food, belonging to the fungi kingdom but generally considered a vegetable. They are low in calories while rich in vitamins, minerals, and protein; one serving (about 3 button mushrooms), contains 3 grams of protein and a generous supply of riboflavin, niacin, pantothenic acid, biotin (B vitamins), selenium, copper and phosphorus. Especially interesting is their insoluble fiber, chitin, which has both antioxidant and anti-inflammatory properties. Another potential benefit is weight management. In a study that substituted mushrooms for beef in a test lunch, energy intake was significantly lower during both the mushroom lunch and throughout that entire day, compared to days when beef was eaten. Opinions of taste, appetite, and satisfaction were the same on all days, suggesting exchanging meat for mushrooms may assist with weight loss as a result of lowered calorie consumption. Mushrooms are also high in glutamate, which increases sensory appeal by providing the fifth flavor of food, umami. Umami enhances our taste response to food, reducing bitterness and improving the perception of low sodium products, implying mushrooms may help enhance the flavor and acceptability of a reduced sodium diet. The mushrooms typically studied include white button, crimini, portabella, maitake, shiitake and enoki. Chanterelle, morel, oyster and porcini are other common edible mushrooms that can be enjoyed in a variety of cuisines. No doubt you’ve heard the axiom: eat a rainbow of fruits and vegetables. Getting a variety of colors usually means getting a variety of vitamins and minerals, but mushrooms are an exception, providing an array of nutrients in an assortment of shapes and sizes. Try them raw or cooked, and consider inviting them to your next tailgate or potluck. *** As published in the Fort Collins Coloradoan www.coloradoan.com/story/news/2017/09/03/wdowik-celebrate-national-mushroom-month-learning-fungi/608325001/ *** Ziti, rotini, penne and rigatoni: all are forms of pasta or more simply, noodles. Once a mainstay of many American diets, pasta developed a poor reputation in the 1990’s as “carbohydrate” became a dirty word. Spaghetti squash and meatballs replaced spaghetti and meatballs. Baked zucchini replaced baked ziti. And cauliflower cheese casserole replaced mac and cheese (I admit, I made it).
Cutting back on pasta was justified; serving sizes were becoming larger than basketballs and toppings were often monumentally high in unhealthy fats and sodium – think Alfredo and cheese sauces along with stacks of Italian sausage. But one can only go so long without pasta, and from a nutrition standpoint, I am happy to see it back on menus and plates. Pasta is typically made from semolina, a finely ground durum wheat flour, and is high in complex carbohydrates. Benefits of carbohydrates include their use as energy for the brain (they are the only nutrient the brain can use) and muscles (important for daily activities like walking and lifting). For athletes of all levels, carbohydrates are especially important as a source of fuel for exercise as well as a storage form the muscles can hold on to for later energy. Enriched pasta is low in sodium and a good source of iron and B vitamins. Choose whole wheat pasta and you will also get a good dose of dietary fiber and magnesium. Black bean spaghetti, chickpea rotini, and other bean-based noodles are a great alternative if you are looking for even more fiber and minerals, and soba, or buckwheat noodles, are a hearty gluten-free choice that contain antioxidants in addition to the carbohydrates, fiber and minerals of the other pastas. Most noodles are inexpensive and versatile, too, tasting just as good hot or cold. The key is to eat the right amount of pasta in order to allow room on your plate for protein and vegetables. No more three-cup portions of your favorite noodle; a portion is ½ cup, which looks like a tennis ball or a computer mouse. Add a palm-size portion of protein (ground beef or turkey, tempeh, shrimp or salmon) and a generous portion of vegetables (baked spaghetti squash, sautéed greens, and balsamic Brussels sprouts are my favorite) and you have a well-rounded meal that is the picture of balance. If only we could all settle in the middle when we serve our food: midway between the extremes of “no pasta” and “no limits.” Enjoy pasta again, one small portion at a time. *** As published in the Fort Collins Coloradoan www.coloradoan.com/story/news/2017/08/13/wdowik-pasta-making-comeback/554338001/ *** What food is a good source of fiber, provides both an edible top and root, is low in calories, and high in antioxidants, vitamins and minerals? If you guessed beets, you aced the “functional food of the month” quiz.
A functional food is one that provides health benefits beyond basic nutrition and helps reduce the risk of certain health conditions or diseases. Thanks to their bioactive compounds, beets meet this definition by enhancing blood flow, lowering inflammation, fighting oxidation and reducing blood pressure. The National Cancer Institute defines bioactive compounds as plant-based substances that promote good health, particularly by preventing cancer, heart disease and other disorders. The bioactive compounds in beets include nitrates, polyphenols and carotenoids. According to the USDA Food Composition Database, beetroots (known more commonly as beets, garden beets and table beets) also offer a rich supply of potassium, folate and manganese with a generous dose of vitamin C, iron, phosphorus, magnesium and dietary fiber. Beet greens are also nutritional hits, with large amounts of vitamins A and K. Besides being nutritious, beets are also versatile. They can be microwaved, steamed, boiled, roasted or eaten raw. They can also be preserved by freezing, canning, pickling and drying; you will find extensive preservation information on the CSU Extension website. I grew up knowing only boiled beets, doing whatever I could to avoid what I perceived as dirt-tasting red objects with the hairy tip. Fortunately, friends, coworkers and my favorite local restaurant have opened my eyes to delicious ways to appreciate a variety of colors and preparation methods (without the tip). Here are highlights of just a few of the many forms and benefits of beet intake! Roasted beets are a flavorful dish, as roasting brings out their naturally sweet taste. Once cooked, enjoy with a dash of salt and pepper, slice them into salads, or toss them with tomatoes, vinegar and oil. Pickled beets are a fermented food, making them a great source of probiotics. Probiotics support your immune system and digestion by boosting the beneficial bacteria in your gut. These are a great way to preserve your beets beyond the growing season. Beet greens and stems provide a good substitute for other leafy greens such as spinach, kale and Swiss chard. They can be steamed, added to soups or eaten raw. My favorite way to eat them is sautéed with chopped onion and garlic. Beet juice is being studied as a therapeutic way to lower blood pressure and even enhance athletic performance. Because juice concentrates the nutrients into a smaller volume, it is easier to consume enough to make a difference in these areas; studies have shown two cups of beet juice provide functional food benefits for blood pressure and exercise stamina. While I am not one to typically jump on food trend bandwagons, I think this one is worth considering. Whether you enjoy the beets, greens or juice, include them on a weekly basis for general health, and more often for their functional food effects. *** As published in the Fort Collins Coloradoan www.coloradoan.com/story/life/diet-fitness/2016/08/06/wdowik-beets-may-latest-greatest-food-trend/88283658/ *** You know the expression: Good things come in small packages. The same can be said of seeds, with their make-up of protein, fiber, healthful fats and antioxidants, the powerful substances that destroy free radicals and reduce our risk of inflammation, diabetes, heart disease and some types of cancer. All of the seeds discussed here have these health benefits and more. From old standbys to newer favorites, I dug through the data to give you the fun facts on these superfoods.
Sunflower seeds provide copper, selenium and manganese, nutrients you might not hear much about but important for your overall health. They are also a great source of vitamin E, one of those antioxidants. They are pretty inexpensive compared to nuts, which offer similar nutrients. Sunflower seeds are high in (healthful polyunsaturated) fat and calories if you go beyond a 1 ounce (1/4 cup) serving, so consider buying them in the shell to slow you down! Sesame seeds are higher in monounsaturated fats and phytosterols than other seeds. Phytosterols are plant compounds found to lower both total and LDL-cholesterol; these and monounsaturated fats both lower the risk of heart disease when part of a healthy diet. Sesame seeds are also a good source of copper, a cofactor needed for antioxidants to function. Use them to make tahini and hummus, and stir-fry them with your favorite vegetables. Pumpkin seeds have fewer calories per ounce than most other seeds, while still delivering a fiber and protein punch. They are a good source of zinc, and have been linked to muscle and prostate health. Roasted pumpkin seeds, pepitas, make a great snack and a crunchy addition to salads. Flax seeds are rich in plant-based omega-3 fats and are a great source of soluble fiber; they have been linked to improved bowel function as well as reduced blood pressure. Be sure to grind them, or buy them ground as flaxseed meal, to obtain these health benefits. Chia seeds are higher in fiber than most other seeds (10 grams/ounce) and swell when mixed with water, making them filling and a great addition to everything from smoothies to meatballs. Like their fellow seeds, they are a good source of protein and healthful fats. Hemp seeds are a particularly good source of protein, and thought to be a complete protein, making them a nutritious alternative to animal protein. The protein, along with their high fat content, contributes to a longer feeling of fullness after eating. Hemp seeds are also high in potassium, vitamin E and zinc. Add them to smoothies or baked goods. Nigella seeds have displayed both antioxidant and anti-inflammatory properties, and there is evidence they help manage asthma, high blood pressure, rheumatoid arthritis and diabetes. They are popular in Indian cuisine, contributing a tasty kick to meats and vegetables. If you are wondering which seeds to choose, try a variety to increase both health benefits and enjoyment. *** As published in the Fort Collins Coloradoan http://www.coloradoan.com/story/news/2016/04/30/wdowik-varied-benefits-seed-family/83718116/ *** Chances are, you or someone you know is a coffee drinker. Admittedly, I love coffee and my relationship with it is one of slight dependency. Thus I am fully invested in exploring the research into its health effects.
Coffee is the most consumed beverage in the world, second only to water. It has been known to man for thousands of years, with the roasting process beginning in the 13th century. It has become an increasingly popular beverage unlike any other – one that not only tastes good but offers a pick-me-up. Many coffee drinkers will attest to its stimulant properties and effectiveness in increasing concentration and alertness. In fact, research supports this with evidence that drinking coffee improves driving ability. On the other hand, drinking coffee while driving is a distraction, so enjoy it before you get in the car. Additional research shows coffee intake is associated with a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s disease, stroke, heart arrhythmia, high blood pressure, heart disease and depression. A daily intake of two to three cups of coffee appears to be safe as well as potentially beneficial for these health outcomes. Coffee may also be protective against cancer. A 2015 study found coffee intake of four or more cups daily inversely associated with skin cancer after 10 years. Coffee has also been associated with lower risk of colon and liver cancers. For exercisers, coffee has been of interest as a performance enhancer. Some research shows drinking a cup of coffee 30 minutes before exercise increases endurance and performance. The downside is the stimulant and dehydrating effects in those who do not regularly consume coffee, so test it during training. Earlier this month, researchers announced findings that coffee appears to decrease liver damage caused by alcohol, obesity, diabetes and other diseases. After analyzing nine large studies, they found risk for liver damage decreased with one cup of coffee daily and continued to decrease with each additional cup up to four cups daily. Lastly, a large study by the National Institutes of Health found coffee drinkers between the ages of 50 and 71 had a lower risk of death over a 12-year period, with risk decreasing as coffee consumption increased. Compared to non-coffee drinkers, those who drank three or more cups had a 10 percent lower risk of death from heart disease, respiratory disease, stroke, diabetes and infections. What does all this research mean to you? First, most data on coffee’s health effects are observational, meaning there is an association but not a proven causation. Second, it is unclear in many studies which characteristics of coffee are most beneficial. Coffee is complex, containing hundreds of biologically active compounds, and the type of coffee bean, roasting process and brewing method may all affect the chemical makeup of the beverage. While we know coffee contains antioxidants, potassium, magnesium, vitamin E and niacin, non-coffee drinkers can certainly get these nutrients from other foods. Finally, the possible benefits of routine coffee consumption have to be weighed against potential risks including stomach upset, reflux, insomnia, tremors and increased heart rate. *** As published in the Fort Collins Coloradoan www.coloradoan.com/story/news/2016/04/03/weighing-health-benefits-coffee/82465646/ *** You have probably heard of steel-cut oats and wondered if they are just another foodie trend, a much hyped product soon to go the way of acai berries. But hot or cold, these oats are truly a cut above some other oat forms for their nutrition and staying power.
Oats are whole grains with both bran and germ intact. As such, they are a good source of soluble fiber, the fiber that helps lower your body’s cholesterol and appears to reduce your risk of heart disease. The way oats are processed influences their nutritional value and benefits. Instant oats are the most processed oats. They have been cooked, dried, and rolled after harvesting, making them convenient to cook quickly. Unfortunately, they are lower in fiber than other versions and often have added sugar and salt. A quick glance at the label shows 3 teaspoons of sugar and 260 mg of sodium in just one packet, or ½ cup serving. Quick Cooking oats are not pre-cooked; they are rolled oats cut into small pieces, so they also retain their nutrient value while cooking fairly quickly. Rolled oats, also called old fashioned oats, have been flattened and steamed, then dried or toasted after harvest. They are easy to cook and bake with, and when prepared with milk or water, they offer a soft, creamy texture. Steel-cut oats, known as coarse-cut, Scottish, or Irish oats, are whole oat kernels cut into two to three small pieces rather than rolled and steamed. This makes their texture more coarse and chewy than other oat forms, and they are often toasted, resulting in a nutty flavor as well. Steel-cut oats are nutritionally similar to rolled oats, ounce for ounce. Calories, carbohydrates, protein, fat and fiber are much the same. The difference is twofold.
As for my family, we mostly eat the steel cut variety when we choose oats for breakfast. The easiest way to prepare them is to think ahead so we aren’t waiting for 45 minutes on a busy morning. Instead, place ½ cup raw oats and ½ to 1 cup water or milk in a container in the refrigerator overnight. I like mine in a mason jar with a tight lid. In the morning, we reheat or serve cold, stirring and adding our favorite fruit, nuts, and spices. Warm or cold, it’s a great way to start the day. *** As seen in the Fort Collins Coloradoan *** As children head back to school, many parents are searching for ideas for lunches and after-school snacks. Yogurt is a popular option with sales of more than $7 billion a year in the U. S. There is a growing body of evidence that it is a nutrition powerhouse, but also important precautions to keep it from being a decadent dessert.
First, its health benefits.
Second, its drawbacks.
Yogurt can be a nutritious lunch and snack addition for children of all ages. The bottom line: reach for varieties high in protein and low in sugar, and beware cartoon characters. *** As seen in the Fort Collins Coloradoan *** With autumn’s arrival and National Apple Month right around the corner, this is a great time to brush up on our apple facts.
Archeologists have discovered signs that humans ate apples as far back as 6500 B.C., and this fruit has a long history throughout the world. At least 100 varieties of apples are grown commercially in the United States, with over 2,500 varieties grown throughout 50 states for individual enjoyment. Apples can be found in many shades of red, yellow, and green, with a variety of textures and tastes. I have to admit I am surprised when people say they do not like apples. It may be because most people have only tasted one or two of the most popular varieties. If you do not like the sweetness of a Red Delicious or the tartness of a Granny Smith, you may like the more complex flavors of a Braeburn, Fuji, or Gala. Texture is also important, ranging from the tender Jonathan and McIntosh to the firmer Honeycrisp and Cameo varieties. Better yet, expand your repertoire to include heirloom varieties, especially Colorado grown. The flavors and quality will surprise and please even the pickiest eaters, and the more we buy the heirloom varieties, the more available they will become. The phrase “an apple a day keeps the doctor away” has a lot of truth to it. From a nutrition and health standpoint, what’s not to love? Apples are high in water content and a good source of fiber, vitamin c, antioxidants, and polyphenols. In historic periods of typhoid epidemics, patients were encouraged to drink water mixed with apple cider. In Ayurveda medicine, apples are praised for warming the body as it prepares to transition from summer to fall. They are also believed to cleanse the liver, regulate digestion, and clean the tongue. Western medicine concurs; studies indicate apples may be beneficial in the prevention and management of high blood sugar, inflammation, asthma, cardiovascular disease, cancer, and nerve and eye disorders. Furthermore, healthy adults have been observed to eat fewer calories at a meal after they eat a medium sized apple. While I am not recommending a diet of apples to the exclusion of other fruits and vegetables, it is worth considering a daily habit. Apples are versatile. Raw slices go well with cheese, nuts, or turkey slices, while apples cooked with cinnamon and cloves provide a warm breakfast or dessert. This fruit can also be chopped into salads, stews, and quick breads, or used to create all natural applesauce and apple butter. If you want to keep them sliced for snacking, prevent browning by sprinkling with lemon or pineapple juice. You can also enjoy them year round; find extensive suggestions for preserving them at http://www.ext.colostate.edu/index.html What about apple juice? One hundred percent fruit juice is better than soda or juice drinks, but still full of natural sugar and calories without the fiber. A whole fresh fruit is a much better pick. Enjoy your apples, and see you at the orchard! *** As seen in the Fort Collins Coloradoan *** |
Melissa Wdowik, PhD, RDN, LDN, FANDis a nutrition educator with over 20 years experience as a college professor, nutrition coach, presenter and writer, as well as a nutrition consultant and founding director of the Kendall Reagan Nutrition Center. Categories
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